Mountain climbers

Mountain climber is more of an intensity based exercise. You can include this on the day of cardio and it is equally amazing exercise for your abs. It helps in building muscles, but it is more of a fitness exercise at home.

spinal balance

If you do it properly, spinal balance pose targets pretty much each and every muscle in your body. From your shoulder to your calves it activates everything. Being a compound exercises it helps produce more testosterone.

Level – Beginner

Sets/reps – 1/10 on each sideVariation – Only do one leg/arm at a timeEquipment– Mat/noneTargeted muscles – Shoulder, back, abs, hams, glutes

Hammer curl

It is one of very few exercises that really targets your brachialis. You don’t need heavy ass dumbbells for this exercise.

Rear delts fly

Most of the people while training shoulders tend to neglect the rear delts. This exercise is the only exercise which targets your rear delts directly. You can also use resistance bands to perform standing rear delts fly.

Wall sit

Wall sit is the easiest exercise you can do without any equipment. Lean against the wall and mimic a sitting position, such that, your back is pressed against the wall and your thighs are parallel to the ground.

The entire weight of your body should be on your heals and your back should be straight.

Crab walk

Crab walk is a nice and easy exercise to do at home. It trains your legs, abs core and arm. When you are doing at Crab Walk only your palms and heels should be on the ground. The higher your hips are the better it is for hams and abs.